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Daily 28gm Reverse Diabetes
When you have diabetes, you want to think about how to eat to manage your blood sugar levels. But you should also consider eating to prevent the complications so often seen with type 2 diabetes, including heart disease. Walnuts are one food you should consider adding to your diabetic diet since they can help to reverse diabetes and even protects your heart and overall health. Here’s why.
In a Study authors concluded that the average intake among walnut consumers was approximately 1.5 tablespoons per day. Doubling walnut consumption (eating 3 tablespoons) was associated with a 47% lower prevalence of type 2 diabetes, researchers said.
This amount of walnut intake is close to the recommended serving size of 28gm or four tablespoons of walnuts, they said. In the study published in the journal Diabetes Research and Reviews, the National Health and Nutrition Examination Survey (NHANES), which draws from a large sampling of the US population.
In this study, 34,121 adults aged between 18 and 85 years were asked about their dietary intake, as well as if they had been diagnosed with diabetes or if they were taking medications for diabetes. Individuals were also assessed for diabetes using common laboratory measurements including fasting plasma glucose and hemoglobin A1c.
Those adults who reported consuming walnuts showed a lower risk for type 2 diabetes compared to those who did not consume any nuts regardless of age, gender, race, education, BMI, and amount of physical activity. “The strong connection in this study between walnut consumers and lower prevalence of type 2 diabetes is additional justification for including walnuts in the diet. Other research has shown that walnuts may also be beneficial for cognitive function and heart health.
It has been observed that individuals with diabetes often have elevated blood pressure, cholesterol, or triglycerides, which can increase the risk for heart disease and stroke. Previous studies have examined the association between walnut consumption and cardiovascular health as well as diabetes. Findings from the new study funded by the California Walnut Commission (CWC) provide additional support for the role of walnuts as part of a healthy diet that may help reduce the risk for diabetes.
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